turning fears into faves

Yesterday, while everyone is What I Ate Wednesday’ing….

I’m just over here like, scarfing down my food before I even think to take a picture. I really have to work on that…

But, what I can share is my training and nutrition plan from my trainer (love her!).

I am now in phase 3, working on simultaneously gaining muscle, while losing fat.  It can happen, people!

Tara has been great, and her plans have worked for me so far.  Each phase lasted about 7-8 weeks, including a few weeks of injuries and illness, during which time I’ve nearly doubled what I had been eating, and stayed at the same weight, but have been able to add some glute mass.  Yay, booty!

I briefly questioned whether or not I should continue, or try to make my own plan this time around, but not having to think about it is great, and let’s face it, it’s working.

I have attempted to switch to leangains , which is basically a form of Intermittent Fasting, where you eat for 10 hours a day (give or take), and fast for 14.  The purpose of this is to try to reduce my constant need to prep and eat food, which is a lot of work, and can be almost impossible at times with my work schedule.

This allows me to eat 3 large meals a day, instead of 5-7 mini-meals, but I am still adjusting.  I think experimentation is key in finding what works for one’s “diet,” and while I’ve heard positive things about this method, time will tell how my body and hunger levels respond.

While the diet is still experimental, the workouts I’m provided are also great because they throw in new exercises I would never think to do on my own, or I’ve never heard of, or heard of, but was scared to try.  Sometimes having someone else to push you to do something makes all the difference, but I guess that’s the point of  a coach/trainer.

I think the theme I want for 2013 (I can do that right?  I do love me a theme party, and it’s my year to make) is “turn my fears into faves.”  There are, and have been so many things I’ve wanted to do, but I talked myself out of because of fear.  What if I can’t afford it?  What if I fail?  What if, what if, what if?

Well I can’t find out if those things are true (9 times out of 10, my what if’s are irrational) if I never try.  That seems safe.  But safe keeps us in a bubble.  Safe doesn’t change us or push us to our limits.  Safe is only safe for so long.

I know this now, so this year I’m aiming to accomplish all those “dreams,” that are only as far as my fears keep them.    I thought for a long time I just didn’t know what I wanted.  I’m realizing I was just too afraid to want them, because I couldn’t have them, or worse, didn’t deserve them.

I overlooked my passions, ever evolving as they are, in favor of the safe route, and that only kept me feeling like something was missing.

A pet peeve of mine is chronic complainers.  They wish things were different, they want it this way or that, they want a new job, a better relationship, the list goes on,  but I’m a problem solver.  So I ask, okay (in my head at least)–what are you going to DO about it?  There is always someone in a worse situation, and there are many who have overcome bigger obstacles.

And fear is my obstacle.  I am my  biggest enemy, and I know it.  No one has stopped me but me, and that comes to an end, like yesterday.  And I’m doing it.

I’m not the only one, after all.

Here are some new formerly feared fave (how’s that for alliteration?) exercises that I’ve conquered since I’ve been training with her:

• Assisted (hopefully, soon to be unassisted) Pull-up using the machine.  It was so tall, I was too intimidated to climb on, and possibly fall off.  *****This is a “compound movement” that I regret not trying sooner.  Which brings me to….
• Smith Machine- My current gym doesn’t have free barbells that aren’t part of the bench press, so I was using dumbells for squats and deadlifts. The Smith Machine has allowed me to lift much more and provide me another option than the 60 lb max barbells they carry. And luckily my new gym has a squat rack- signing up tonight!
  

  Not just for men.

• Barbell Good-Mornings- I figured these didn’t do much, and deadlifts were better.  I can definitely feel how I was wrong.
• Barbell Hip Thrust- Again, build the booty!  The move was perfected by a man dubbed “the glute guy.”  I’ll take it.  It’s pretty awkward to do, but whatever works.
• Front Foot Elevated Barbell Lunge-  If you are someone who lives to “feel the burn,”  you can feel this through your whole leg, in a good way!  Even my feet were sore the next day.
  

  A small change makes a big difference.

• Cable Crunches- I dont’ know why, but they freaked me out.  I can proudly say, they no longer do, and I love how they make me feel the burn.
• HIIT circuits- She usually provides me with 1-2 HIIT circuits, and boy are they deceiving.  I’ve cut way back on cardio, now do HIIT or sprints about 2x a week, in addition to some incline walking if I feel like it.   My lungs have never burned from sprints like the following circuit I’ll share with you.  I also thought I was going to be sick the first time I did it.  You have been warned.  6-8 minutes of hell hella fun!

HIIT Circuit- Repeat 3x

-10 Burpees

-15 Kettlebell Swings

-15 Jump Squats

-20 walking lunges

Give it a shot!

The key (that i discovered through trial and error) to sticking with any fitness/nutrition plan, or being the best you, is to mix things up and continue to challenge yourself so you and your body doesn’t get bored.

“Change is life. Stagnation is death. If you don’t change, you die. It’s that simple. It’s that scary.” -Leonard Sweet

Well, I guess when you put it that way, change, taking risks taking action, isn’t so scary, and your dreams are’t as crazy.  The only thing to fear is fear itself, but that point seems moot.

Small or big, one new exercise, or a career change, I’m challenging myself (and others) to take that leap, and maybe turn their fears into their faves, too.

Are there any fitness phobias you have?  How did you overcome them?

Anyone had any success with LeanGains?

Have you made your dreams your reality, your fears your faves?

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